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Tuesday, October 6, 2015

Are You Overtraining?

Have you trained at maximum intensity every session for the last few months, ate perfectly and rested what you thought was enough but still felt weak, tired and unfit with high body fat levels? If this describes you then you are probably overtraining.

The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Athletes must put their bodies under a certain amount of stress to increase physical capabilities. Where the stress loads are appropriate then the athlete's performance will improve but if the stress loads are inappropriate then a state of over-training/burnout could come about for the athlete. Athletes and gym goers turn to bodybuilding supplements like amino acids, pre-workouts, whey protein and more to overcome the potential feeling of overtraining. Ultimately, you need to identify the main cause and see if you are really overtraining.

Signs of Overtraining

Symptoms indicating over exertion can be classified in the following way:

Movement coordination symptoms:

- Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome such as cramp, inhibitions, insecurity),
- Disturbances in rhythm and flow of movement,
- Lack of ability to concentrate,
- Reduced power of differentiation and correction

Condition symptoms:

- Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities),
- Reduced readiness for action, fear of competition, giving-up in face of difficult situations - especially at the finish,
- Confusion in competition, departure from usual tactics,
- Susceptibility to demoralising influences before and during competition,
- Increasing tendency to abandon the struggle

Psychological symptoms:

Saturday, September 12, 2015

Health Benefits That Regular Exercise Provides to the Elderly

It is common knowledge that exercise and eating properly are essential to good health. In fact, research shows that there is an abundance of health benefits provided when you exercise regularly and it can be of particular benefit to older people. Physical activity can be an invaluable aid as you age and even moderate exercise has been shown to be beneficial to the frail or those with age related diseases.

It can be difficult to know where to start a new exercise program or to even motivate yourself to get started improving your health. In fact you do not need to start a strenuous exercise program or book multiple visits to your local gym. The best exercise is something which you enjoy; can be easily done from your home and stimulates your mind and body. Exercise can be fun!

Excuses People Find Not To Exercise

There is always a reason not to do it and it is essential to understand that the usual excuses are just excuses:

• Aging is often listed as a reason not to exercise; why fight nature? In fact, exercise will help you to stay younger looking and feeling. It will also dramatically reduce the risk of many serious illnesses, such as heart disease, diabetes, some cancers and obesity.
• As you age exercise will tire you out, save your energy. Those who exercise increase muscle strength, balance and energy. You will be better able to deal with whatever life throws at you.
• Being too old is one of the most popular excuses; regardless of your age! In fact, you are never too old to feel the benefits of exercising. In fact, research has shown that those who start to exercise later in life are less injury prone than their counterparts.
• Disability is often used as a reason that exercise is impractical or impossible. However, there are many exercises which can be engaged in even if you are stuck in a wheelchair. Chair aerobics, Tai Chi, small weights and chair yoga are all good starting points.

Physical Benefits of Exercise

Friday, August 28, 2015

How to Get Rid of Those Last Stubborn Pounds

When getting back in shape, every drop of sweat reminds you of the goals you want to achieve. Finally, after all those exercises and diets, you can say that your body is looking good! If only those last few stubborn pounds would be gone at last, you would get your dream body. Unfortunately, losing those pounds is more difficult and more frustrating than you would have thought.

Break The Habit

If you have been working out for quite some time, it is likely that your body has gotten used to your routine.  It’s time to change things up! Spice up your cardio, change the weight you have been lifting, add another exercise to your routine, or even change the time when you usually hit the gym. Swapping your morning run for an evening one will surprise your body, and it will have to adapt to the new state.

On the other hand, why not try cycling instead of running? Using kettle bells instead of your regular weights?  How about a jumping rope instead of the elastic band? You will notice different muscle groups being used, and that is bittersweet when the burning sensation begins all over again.

Empty Stomach Theory

Obi Obadike, the athlete who has been branded as ‘the world’s most ripped fitness model’ states that he achieved his results by using the empty stomach cardio technique. If you don’t eat before your workout, you will deprive your body of carbs to burn during your cardio. Stubborn fat will be spent in order to compensate for the missing carbs.

Nevertheless, you shouldn’t push yourself too much; passing out in the gym is a bad way to go. If you don’t have enough energy for a high-intensity workout on an empty stomach, slow your pace. You will end up losing muscles instead of fat. So go for slow-pace cardio instead of high intensity.

Be Strict With Your Diet

Tuesday, July 7, 2015

5 Reasons To Eat More Protein

There are many misconceptions about protein that need to be addressed. Many people believe that consuming any amount of protein will lead to unwanted or overdeveloped muscles, but the truth is that protein actually helps in achieving a slim figure. Calorie-counters tend to stay clear of foods that are rich in protein when in reality they are not getting nearly enough. 

According to the US Department of Agriculture, more than 30% of women between age 20 and 40 do not get their daily recommended amount of protein in their diet, and the statistics are only slightly better for men. The major lack of protein intake amongst men and women is a huge contributor to why so many people struggle with their weight management goals. Protein is a key factor not only in losing weight, but in keeping the weight off as well. Let’s “break down” the top reasons why eating protein is the key to achieving your ideal weight.

1. All Calories Are Not Created Equal

Calorie counting is an ineffective dieting method. It does not accurately measure what your body is ingesting and can not be a way to determine how much to eat and/or drink in a day. For example, what would you expect to happen if you got 2,000 calories from processed, high-sugar foods like cereal, soda and candy? 

Or, on the other hand, you can get the same 2,000 calories from a diet high in healthy fats and proteins. Such experiments have been conducted and to no surprise, the people who had the high sugar diet put on weight, while the high protein dieters typically lost or maintained their weight.

2. High Protein Foods Burn More Calories

Protein takes a lot of effort from our bodies to metabolize and break down, which has a few implications. The effort exerted to digest the protein that we eat is a process that burns calories. Digesting proteins burns more calories than digesting fats or carbohydrates.

3. High Protein Foods Leave You Feeling Full for Longer

Sunday, June 28, 2015

The Top 3 Best Muscle Building Supplements

Almost all the bodybuilders at the beginner’s stage have heard it said that the best and healthiest way to build muscles and bulk up is through sessions of weight training and following a proper diet. But any pro bodybuilder will tell you that the right bodybuilding supplements in the right dosage are an integral part of any bodybuilder's regime if he is looking to maximize his growth potential seriously.

But an individual searching for the right muscle building supplements will be presented with a wide range of products, and it becomes really difficult to choose the best supplements for muscle gain from these options. And it is obviously not important to take in all these supplements. Therefore, in this article I have listed 3 of the most effective supps that are my personal favorite and have withstood the test of time to prove their functionality.
Because of the unique nature of our bodies, different people respond differently to the various types of supplements. Despite the differences, here are the supplements that will work for anyone.

1. Creatine

Creatine is a naturally occurring substance in the human body, and almost 95% of it is found near the skeletal muscle tissues. Bodybuilders take this substance in the form of supplements for its capacity of fast muscle mass building.

Creatine is an amalgamation of three amino acids: arginine, glycine and methionine and it is more of an amino acids supplement than an individual amino acid. Creatine is one of the best weight gain supplements that enhance post-workout growth by boosting the level of insulin-like growth factor-1 (IGF-1) in the muscles.

It also increases the level of fast energy in the muscles that is essential for performing the reps efficiently, which helps you to become stronger and bigger in the long run.  Creatine is used is various forms such as creatine monohydrate, creatine ethyl ester, creatine malate, etc. for supplements. But I personally recommend creatine monohydrate.

Benefits of Creatine Supplementation: